Workouts for the Obese

Try fitnessblender.com You can choose from various different workouts, level 1 and 2 will be the easiest. Don't get discouraged, if you can't do something modify it, try it again until you can do it. Start lifting weights, start small, work your way up. Also..buy a good sports bra, expensive yes, but worth the money!

Hi! You can add me as a friend if you want. I'm 5'5" and 240lbs, and I also have a DDD chest, so I feel your pain! I'm right there with you when it comes to running and push-ups. Right now for exercise what I'm doing is walking 2x a week and a program called Stronglifts 5x5 2x a week. What I like about the SL 5x5 program is that there are only 5 basic moves to master, and it works out your whole body without worrying about push-ups and stuff. I'm starting super light, using a 12lbs bar instead of a 45lbs one, and going up 2.5lbs a week instead of 5lbs a session, but even still it works your body.

Right now I'm walking 3 miles at a time, but that's because I'm training for a 5k in June, and it took me almost a year to be able to walk 3 miles continuously. If you're not used to walking, I would suggest you start with 10 minute walks maybe 3x a week, and every week add 5 minutes until you're up to roughly 30 minutes at a time. At that point I'd recommend programs like Couch-to-5k, and if you can't run the intervals, don't worry about it! Start the program by walking and fast-walking during the "running" intervals.

I haven't lost a ton of weight doing this (only about 11lbs) but I have gotten leaner, and I have a lot more energy now. Just make sure you're tracking all your calories, and eat at a slight deficit. Good luck!

You already mentioned 2 great workouts. Walking and yoga. Walk as much as you can and tomorrow walk a little more. Repeat. Once you can walk 45 minutes straight at a good pace consider doing a program to run like Couch to 5k (c25k). It will probably still hurt but over time it stops hurting. When I started C25k I had to ice my feet every time and I repeated weeks because that was what was right for me. Some people ice their knees or shins. One day I didn't have to ice my feet any more. A little bit of discomfort/pain is to be expected when obese. Any extreme or sharp pains stop right away!

Yoga is great and has lots of modifications. Some people need modifications due to weight or injury or not being flexible enough. I personally don't like videos because I find them distracting so I go to classes. See if you can find a beginner or gentle class. My gym and community center always have these classes. If you can't find one in your area don't worry, take a regular class and rest in child's pose whenever something is too much. Yoga is pretty judgment free.

Other things to try are swimming or aqua classes so they are nice and low impact but still good workouts. Elliptical machines etc.

I'm still obese (I'm taking it slow) but my fitness is 2000% better than when I started. Make sure you are eating at a calorie deficit and slowly add in exercise. You can do it.

Find activities you like to do, build up from there. I love bike riding, lifting and even enjoy running which I never thought was possible but that came from building up slowly, not jumping from no exercise to bike 50 miles. Experiment with different ones.

Walking, biking, swimming or another activity you enjoy
Convict conditioning good body weight program you can look into
Fitnessblender.com has a good selection of free workouts you can check out
Starting strength
New Rules of Lifting for Women

I'm obese and I run 5 miles three times a week. I recently added running 9miles one or two times a week and the rest 5miles to run 5 days a week. I'm 5'6" 229lbs

Everything is going to feel "completely beyond your skill level" as you put it, until you do it for awhile. Don't let the newness of something stop you.

DDD here also. And I used to be a size 26. So I understand not being able to do a push up and having a hard time walking up stairs etc. But the best advice I've ever received was to just start moving. EVERY DAY. That doesn't mean hours and hours. It means get up and go for a walk. If you have time and energy for only 10 minutes, then that's what you do. Each week try to increase the number of minutes. Keep track of the activity and eventually you will become stronger and your endurance will improve.

Not many non-runners walk out of their house and are able to run a mile. You need to build up. A few years ago I was running 5ks, 10ks, and even a few half marathons. I let myself slack on running and now, it's hard again - but not as hard as when I first started.

I signed up for a yoga class when I was a size 24. And... I didn't know it was an advance class. I had never even done a downward dog. I had the absolute best teacher in the world..when I said "I can't do that - I'm huge" she said, just try. And even though I'm not very flexible - it was awesome. Yoga is all about the instructor - so if you go to a class and are not getting the support you need, find another class to try. Go early and introduce yourself to the instructor. Watch a few videos on you tube to see the moves.

Same goes for strength - watch videos and start with a few basic moves. And read up on proper form.

Ditto on the good bra.

Walk. That's where I'd start. Get comfortable with yourself and your body. Then move onto something like yoga. It's all about getting to know your body and your limits.

I'm a DDD, too. I just double up on cheap sports bras - but you don't need one if you're walking.

I second Fitness Blender; they have tons of free fitness building of various fitness levels. You can take the guesswork out of it by doing one of their Beginner/Low Impact programs (which you have to purchase, but they are cheap); I found those were a great way to build up my strength and stamina. I've been doing them for a couple of months and have seen a lot of improvement. If you don't want to jump into a program, perhaps try this workout of theirs: http://www.fitnessblender.com/videos/low-impact-workout-for-beginners-40-minute-total-body-beginner-workout. It goes very slow and gives you a feel for how their videos work.

catatonicTheorist wrote: »

First, thanks for all the suggestions everyone! And the encouragement. It means a lot.

@Louis_1989, believe it or not I actually LOVE swimming and I wish I had access to a pool! Once summer rolls around, I'm hitting the beach as often as I can. But for now, there's about a foot of snow outside and I'd rather not be out there at all if I can help it

Ah that sucks! Swimming is what really got me going. I strained my Achilles last summer and all I could do was swim for 6 months which was why I was forced into the swimsuit. I've just started (attempting) New Rules of Lifting For Women...I still have work to do but I'm going to keep going! All of the above are sounding like good options to me. Keep it at your own ability and work upwards. Always upwards and never look down.

There is a plus sized oga DVD called "Just My Size Yoga" with Meghan Garcia. Check amazon I think she has at least one other. While you are on Amazon check out Debra Mazda...she does several "plus size" workout DVDs.

Leslie is great but can be a little perky...if perky isn't an issue for you there is always Richard Simmons.

Just to echo several others on this thread, I was 275 about 2.5 years ago and now I'm at about 180. Most of that I lost just by walking and eating better. Like you I was concerned with injuring myself or getting discouraged by not being able to do exercises. In the first 5 months I lost over 70 lbs and went from being tired after a one mile walk to climbing 14,000 foot mountains in the Rockies.

Just start slow, walk as far as you can each day and try to add both distance and speed. If you can find time, take more than one walk a day. Count your calories on the MFP app and don't try to over-think it. Once you get to a better weight you might find that you'll just naturally want to do more exercises. Nothing creates success like success so just try to do things you can build on and don't overdo it.

I'm obese and I like cycling and swimming. I find both very 'low impact' and my lack of flexibility and strength doesn't get in the way. Plus, they're both exercises you can build up to. Start with 10 minutes, next time 15 minutes, then 20 minutes, etc.

Is there a gym with your college? What about stationary bike?